During pregnancy, women experience back pain as their centre of gravity shifts due to the growing belly and pushes the body in the front. The fatigue and exhaustion also results in body ache and leg cramps which are common discomforts of pregnancy. You can try yoga, swimming, cardio or any other physical activity to keep your muscles strong and build endurance in the body. If you are unable to follow regular workout regime, try simple stretches to relieve from body pain and backache.
Some of the below stretches can help you ease your pregnancy discomforts:
Stretches for Lower Back Pain
Your smaller back muscles overcompensate for the butt muscles, if they are not strong thereby causing lower back pain. To avoid lower back pain, try the following stretch in 2 sets of 15 each.
Lie down on an even surface. Bend both your knees with the feet flat on the ground and hip width apart.
Follow ‘standing calf stretch’ to avoid leg cramps by stretching the calf muscles during the third trimester.
The enlargement of the belly contributes to hip and back pain in pregnant women. This might get aggravated by sitting in your desk for a long time, so follow the below ‘seated piriformis stretch’ everyday to avoid hip and back pain:
You can also check out videos that explain these stretches or ask your prenatal care instructor to help you learn the stretches.